Instructions

1

Stand facing the pull-up bar with feet shoulder-width apart, knees slightly bent. Grip the bar with hands slightly wider than shoulder-width using an overhand grip (palms facing away). Hang from the bar with arms fully extended, shoulders in a neutral position.

2

Engage your core and depress your shoulders by pulling them away from your ears. Maintain a slight anterior pelvic tilt and prepare to initiate the pulling motion from the lats rather than the arms.

3

Slowly lower your body back to the starting position by extending your arms and allowing your shoulders to elevate slightly. Control the eccentric movement for 2-3 seconds, resisting gravity without swinging. Maintain an upright torso and prevent excessive arching of the lower back.

4

Drive your elbows downward and backward, leading with the chest toward the bar. Pull your body upward while retracting the scapulae, bringing your upper chest near or to the bar level. Achieve full contraction of the lats at the top before beginning the descent.

PRIMARY MUSCLESLatissimus Dorsi

SECONDARY MUSCLESTrapezius, Rhomboids, Biceps Brachii, Posterior Deltoids

EQUIPMENTBody weight

DIFFICULTYAdvanced

Overview

Focusing on the Commando Pull-up allows you to target the Latissimus Dorsi with precision. As a foundational Strength exercise, the integration of Body weight provides the necessary tension to trigger hypertrophy, while avoiding excessive joint strain.

Benefits

Improves overall Back, Waist stability and proprioception during heavy loads.
Promotes balanced muscular development by effectively recruiting the Latissimus Dorsi and associated synergists.
Allows for a natural movement path that closely mimics functional daily activities.
Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.

Common Mistakes

Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.
Failing to achieve a full range of motion, which drastically limits Latissimus Dorsi engagement.
Losing core tension, leading to poor spinal alignment and reduced power output.
Shrugging the shoulders or compensating with secondary muscles rather than isolating the Latissimus Dorsi.

Pro Tips

If you feel this primarily in your joints rather than the Latissimus Dorsi, instantly lower the weight and readjust your Body weight setup.

Muscle Anatomy

The primary driver is the Latissimus Dorsi. However, the movement also recruits Trapezius, Rhomboids, Biceps Brachii, Posterior Deltoids to maintain control of the Body weight.

Beginner Tips

If you are new to the Commando Pull-up , focus on mastering the movement pattern with zero weight before adding Body weight.

Commando Pull-up